AnnetteW - NROL4W Training Log

[Littlemermaidklb]

Hi Annette! I see you post in the NROL4W forum all the time and realized I've never snuck a peak at your log. I'm with you on the whole "I hate tracking food" thing... I don't mind tracking the workouts, its the food that bothers me. But you're doin great so far! Keep on keepin on!

[AnnetteW]

Workout - 60 min on ArcTrainer, avg HR 80%, max HR 91%

Diet-------------------

Meal 1 - eggs, cottage cheese, butter
Meal 2 - milk, banana, whey
Meal 3 - tuna, miracle whip, bread, cabbage, cheese
Meal 4 -granola bars, wings, celery, gin

Cals - 1970
Carbs 65g/30%
Fat 136g/26%
Protein 154g/32%
Alcohol 32g/12%

[AnnetteW]

Workout-----------------------
Stage1 A7

Squats - 78lbs 8/8/8

Pushups- bench 12/12/12

Seated Rows - 92.5lbs 8/8/8

Step ups - no weight 15/15/15

Jackknives - 8/8/10 (these are still next to impossible for me)
Cardio - 30 min on treadmill doing intervals (learning to run, testing the machine) I did much better than expected.

Note - I'm going up in pushups and stepups just because I can't seem to increase the weight at this time (lunges too.) Since I started out with low reps, it seems to make sense to me.


Diet----------------------------
Meal 1 - eggs, cottage cheese, butter, clementine
Meal 2 - soymilk, whey, banana
Meal 3 - chicken breast, cabbage, olive oil
Meal 4 - plain nf yogurt, apple, sunflower seeds
Meal 5 - flatout wrap, tuna, miracle whip, lettuce, milk
Meal 6 - milk, whey

Cals 1804
Fat 68g/35%
Carbs 117g/22%
Prot 184g/42%

~~~~~~~~~~~~

Wow, I'm totally amazed at how well I've been doing on my diet. Most days I see the tiniest drop on my scale. How perfect is that. I am working really hard at getting in the protein. Last night before bed I was slightly hungry, and I don't usually eat at night, but I had 1/2c milk and 1/2 serving of whey....just to get a bit extra in me.

My period started yesterday, totally freaked me out. I wasn't expecting it till next week, and I had no signs at all. Now, I do realize hormonal stuff is changing in my body, and maybe it was related to that. Turns out it was only 2 days early, I counted wrong. But no mushy belly, no weight gain either. I did drink the night before, maybe that was my "craving."

Everyone is sick in this house. Husband has had a flu, now my daughter has a nasty cold. Whatever, I can't worry about it. I hope I stay healthy.

It's now the weekend, not quite sure my plans. Obviously no weights this weekend, maybe I'll do cardio, maybe I won't. It's nice when I don't "need" to do it. I need to watch what I eat though since I'm probably not exercising.

[stingo]

Annette, try to go a week between weigh ins - the scale isn't a clear picture of where you're at, as you're changing your body composition. That said, for a person who seemed like they were ready to quit, you've come back with renewed focus and energy. Well done.

[DanceDiva]

Originally Posted by AnnetteW

Everyone is sick in this house. Husband has had a flu, now my daughter has a nasty cold. Whatever, I can't worry about it. I hope I stay healthy.

This tickled me because used to only go into mom/wife mode when my folks got sick but as I've gotten older, I'm with you.

Originally Posted by AnnetteW

It's now the weekend, not quite sure my plans. Obviously no weights this weekend, maybe I'll do cardio, maybe I won't. It's nice when I don't "need" to do it. I need to watch what I eat though since I'm probably not exercising.

I think this is a wonderful strategy.

[Karen411]

Annette, you're doing so well! Keep it up!

[AnnetteW]

Tom, the scale doesn't bother me. I'm definitely using it as a tool right now and watching it go up and down is very interesting. Like I said, it went down before my period....trust me, that's not normal at all...lol. Ask any female. But it did it 2 months in a row. I ate lower carb for a few days, then I ate a good amount yesterday and saw a 2 lb increase in weight, at the same time, I measured lower in bodyfat than I have in the past couple months. I decided to continue eating the few extra carbs today.

~~~~~~~~~~~~~~~~~

Workout for Feb 9th - 1/2 hour on stepmill, doing 15 min of moderate intervals, then 1/2 hour on the bike doing CardioCoach 1 (which hurt hard)

Diet for Feb 9th
Meal 1 - eggs, whites, cottage cheese
Meal 2 - soymilk, whey, blackberries
Meal 3 - cabbage, lean ground beef, 2T olive oil
Meal 4 - 1/2 sandwich at panera, 2 pieces of french bread, diet coke
Meal 5 - chicken/rice soup, 2 gin and tonics with diet tonic

Cals 2049
Fat 67g/30%
Carbs 179g/34%
Prot 143g/29%
Alcohol 21g/7%

~~~~~~~~~~~~

I think my body may be trying to catch that darn cold as I woke up with sore glands on the left side of my neck and a stuffy nose. I feel a cough in my chest,and I'm easily prone to bronchitis and pneumonia (which petrifies me, naturally.) I got up and drank a pot of tea, started to use Zicam. My daughter's cold came and left really fast, so that's good to know. The back of my neck hurt all day yesterday and I had a headache, took motrin. Now I may know why it hurt. I don't feel too shitty.

I bought a foam roller yesterday and did a few basic "rolls" on it and man did they ever hurt. It hurt less today when I did it. I'm going to try to pick up a book about it at the library today and write up a short routine I can do daily, to keep up with those muscle massages.

I hadn't planned on going to the gym today, but hubby wants to do a workout (since he's been sick this past week and finally could eat again yesterday.) So I will do the treadmill. I will do the interval run that I have on my ipod, not working too hard, just working on getting my legs used to running. I won't even wear my HRM as it isn't necessary.

I have the next two weeks mapped out well I think (as long as I don't get too sick to do it.) I have 3 more regular Stage 1 workouts to do, so that is M, W, F. I take the weekend off. Then I do the 2 special workouts on M, W of the following week. I have to leave town on Thursday night and am home late on Saturday. Then I will start Stage 2 on the following Monday, after a 4 day break. My only other option is to do the special workouts S, and T and have a 5 day break....which I'm still considering. Also when I'm out of town I want to eat well, but not spaz out over calories. Just attempt to eat well while at restaurants (in a city I have very little options at.)

[stingo]

Originally Posted by AnnetteW

Tom, the scale doesn't bother me. I'm definitely using it as a tool right now and watching it go up and down is very interesting. Like I said, it went down before my period....trust me, that's not normal at all...lol. Ask any female. But it did it 2 months in a row. I ate lower carb for a few days, then I ate a good amount yesterday and saw a 2 lb increase in weight, at the same time, I measured lower in bodyfat than I have in the past couple months. I decided to continue eating the few extra carbs today.

Glad to hear that regarding the scale - I was just hoping you'd not become obsessed with it as some (including me) have done.

As for your weight gain, part of that gain may be the replenishing of your glycogen supplies with the addition of the carbs.

[AnnetteW]

Originally Posted by stingo

As for your weight gain, part of that gain may be the replenishing of your glycogen supplies with the addition of the carbs.

Yes, that I realize, and isn't neat to actually see it in action? Interesting thing is that I'm not really feeling super hungry today at all. Just back from the gym, only 20 min on the ArcTrainer cause hubby couldn't handle anymore time, but I was famished. Made a shake with soymilk, a small banana and whey, and I'm fine. I haven't even broken 1000 calories yet today.

At least I can have a nice dinner and really enjoy it, which is my plan. We're doing tacos, and they are my favorite.

[mel]

Congrats on the eating! You are doing well!

I completely agree with you on the scale. I find tracking every day works well for me, as long as I keep my mind under control. I love to see the fluctuations and look for patterns. I also measure weekly as well and keep it all in a spreadsheet like you do. I love looking at all the numbers.

mel

[AnnetteW]

Workout - 20+ min on ArcTrainer, 70-77% MHR

Diet -
Meal 1 - egg, whites, cottage cheese, bread, butter
Meal 2 - nonfat yogurt, apple, whey, sunflower seeds
Meal 3 - soymilk, whey, banana, pumpkin seeds
Meal 4 - lettuce, tomato, taco meat, corn tortilla shells, cheese

Cals 1659
Fat 78g/44%
Carbs 108g/23%
Protein 135g/34%

[dillytl]

Lookin' good, Annette!!! Hope that cold stays away from you!!

[AnnetteW]

Tracy, the cold has hit, but not yet with a vengeance, thankfully. It went pretty much straight to my chest, which is not good for me. I'm starting to bark already, so I took some mucinex and sudafed and will try to keep the airways clear. My neck aches too, and I was very cold last night.

I spent some time reading this morning about the dynamic stretching and stuff like that. I know I'm super stiff and have problems with that. I also haven't been doing the warmup portion of the book properly (or at all for that matter.) I will hop on the treadmill for 5 min at 3 mph and do lots of arm circles and snakearms, and then maybe a set or two of warm up for squats and deadlifts but that's been it.

So my new goal is to concentrate on that aspect of the program. I want to foam roll before I leave for the gym, and then later in the evening at home. I will do my time on the treadmill, but then hit the aerobics room (which never has classes) and learn these dynamic stretches or whatever they all are. I will also change my log to add in warmups, and the percentage of weight I should use to warm up. That will then be right in front of my face as a reminder to do it. Hopefully by the time I start stage 2 I will have this well incorporated into my workout.

My plan for the day is Stage1 Workout B7 (after a good warmup.) Then depending on how I feel I will hit the treadmill to work on my running skills, using the intervals on my iPod. I'm not worrying about pushing anything, just running the intervals at this time. It's not going to be a great cardio workout, but I don't think my body is up for that anyways.

As far as diet goes today, I will do my absolute best to stay under 1800 calories. I have 12 days of records on Fitday and in the past week averaged somewhat over my goal, and then into the 1900's for the past 12 days. I just want to be a tad under. I'm also going to TRY to remember to take my fishoil capsules, and track those calories too. That would be an extra 100 calories I have to work into my 1800.

Oh, I got the book "The Metabolism Advantage" by John Berardi from the library yesterday, and I will try to do the carbs only in the time period after my workout. So a shake when I first get home, and then lunch with my carbs about 2 hours after that. Then no more carbs. Hubby isn't home tonight, so I can do whatever I want for dinner with no problem at all. I think this is something I can work towards for some days of the week, but probably not all.

I think that's it for now.

[dillytl]

[AnnetteW]

I'm sick so life sucks....just shoot me now.

Diet wasn't good yesterday, I'm not writing it out. Check out my Fitday if you are curious.

Cals 2313
Fat 101g/40%
Carbs 225g/38%
Prot 123g/22%

Workout was quite good though. I was wiped afterwards when things started to hit me. I did weights and then intervals on the treadmill.

Slept during the day.

Had to take dog to vet, looks like he may have an ulcer, and hopefully not something worse.

Got 2 sick kids in the house now too.

Obviously I'll not exercise today. I'll try to eat better, but I don't even care right now.

Plan is to take it easy, sleep some, watch a movie, maybe work on taxes (ugh.)

[Littlemermaidklb]

Feel better!!!!